戌亥二时，上床仰卧，枕高四指，四肢宜伸，以鼻收气于右肾，火从口中嘻出，默数百次。却
以右肋着席卧，蜷两足，钩两腿，一手掩脐，一手掩外肾。古人云∶三焦须是卧
嘻行。又云∶睡如猫，精不逃，睡如狗，精不走。是为养元之大法也。
老年夜起频诩，亦一病也。昔林某频诩，一道人教以擦肾法。每卧时坐床垂足，
解衣闭气，舌柱上 ，目视顶，提谷道，以手擦两肾 穴各三十六，少息，至四十
九、至四十一，多多益善，行之旬日，果称奇妙。
每日趺坐，两足相向，闭目握固，缩谷道，一手扳足趾，一手擦摩足心，至极妙
，少息、再行，日五六度，能令步履轻捷。昔欧恩忠晚年患足疮，痛不可忍，得此法
，用之三日而愈。盖此穴在足心，湿气皆从此入也。
卧时必须蜷足、侧睡，以敛其形，若仰卧则神荡矣。
手不固，则心血不生。若行功时，必须将大拇指捏在四指根间，握固而定。
齿不固，则经络不通。若行功时，必须口紧闭，牙齿着实咬定，而不可放也。
行功时必要舌抵上 ，则舌下玄膺穴开矣。此穴开，真气可流通于周身百节，若闭无益。
身必正，头必直，背脊如铁柱，盘膝端坐，以眼垂帘，观鼻、观脐。如身屈曲、头缩，气即
不能通矣。
During the Xu and Hai hours (7:00 PM to 11:00 PM), lie supine on the bed with a pillow height of approximately four fingers. Extend the limbs, inhale Qi into the Right Kidney through the nose, and exhale Fire from the mouth making the "Xi" sound, repeating this silently for hundreds of times. Then, turn to lie on the right side, curling both legs, hooking both thighs, covering the navel with one hand and covering the external genitalia with the other. The ancients said: "The Sanjiao (Triple Burner) Qi must be circulated while lying on the side and performing the 'Xi' technique." They also said: "Sleep like a cat, and Essence will not escape; sleep like a dog, and Essence will not stay." This is the great method for nourishing Yuan Qi (Original Qi).
Frequent nocturia in the elderly is also a disease. In the past, a certain Mr. Lin suffered from frequent nocturia. A Daoist priest taught him the Kidney Rubbing Method. Whenever preparing for bed, he would sit on the edge of the bed with feet hanging down, undress, hold his breath, press the tongue against the upper palate, gaze at the crown of the head, lift the Huiyin area (anal sphincter), and rub both Shenshu acupoints (Kidney-Shu) with his hands for thirty-six times each. After a brief rest, he could increase it to forty-nine times, or between forty-one and forty-nine times; more is better. Practicing this for ten days yielded miraculous results.
Sit daily in the lotus position (Duzu), with soles of the feet facing each other, eyes closed, hands forming Gu (firm grip), contract the anus, pull the toes with one hand, and rub the sole of the foot with the other. It feels extremely wonderful. Rest briefly and repeat. Doing this five to six times a day can make steps light and agile. In the past, Ou Enzhong suffered from leg ulcers in his later years, with unbearable pain. He obtained this method and was cured after three days of use. This is because this acupoint is located in the center of the foot, where Dampness enters the body.
When sleeping, one must curl the feet and sleep on the side to gather the form; if sleeping supine, Shen (Spirit) will dissipate.
If the hands are not firm (holding Gu), Heart Blood cannot be generated. When practicing Gong (Qigong exercises), one must pinch the thumb between the roots of the other four fingers, holding Gu firmly.
If the teeth are not firm, the meridians and collaterals will not be unobstructed. When practicing Gong, one must keep the mouth tightly closed, bite the teeth firmly, and not relax them.
When practicing Gong, it is necessary to press the tongue against the upper palate, which opens the Xuanying acupoint under the tongue. Once this acupoint is open, True Qi can circulate freely throughout all joints of the body; if closed, there is no benefit.
The body must be upright, the head straight, the spine like an iron pillar. Sit cross-legged with dignity, lower the eyelids (like curtains), and gaze inwardly at the nose or the navel. If the body is bent or the head shrunk, Qi cannot flow smoothly.
Opening the eyes while sitting causes Shen to scatter; it is advisable to close them. Or, if visualizing directions up, down, left, or right, simply direct the pupils toward that direction. If cultivating the Great Dao, the eyes should be lowered; if recuperating from illness, one must close the eyes to store Shen, which is beneficial.